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Author Topic: Serious Training Thread  (Read 169075 times)

IroNat

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Re: Serious Training Thread
« Reply #1575 on: February 07, 2023, 10:37:49 AM »
Props to all the above Getbiggers.

Fantastic.

Now, if you only combine the training with the synergistic effects of peach cobbler, gravy and bio-identical eggs...





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IroNat

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Re: Serious Training Thread
« Reply #1576 on: February 07, 2023, 10:39:28 AM »
Quote from: Krankenstein on February 07, 2023, 10:35:05 AM
Did you do the mobility before training?

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wes

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Re: Serious Training Thread
« Reply #1577 on: February 07, 2023, 10:42:07 AM »
Quote from: Krankenstein on February 07, 2023, 10:35:05 AM
Did you do the mobility before training?
I stretched after I trained.
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IroNat

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Re: Serious Training Thread
« Reply #1578 on: February 07, 2023, 10:51:06 AM »
Quote from: wes on February 07, 2023, 10:42:07 AM
I stretched after I trained.

Wes know.

Before training just warm up the joints.

Stretching before training makes you weaker and more prone to injury.

That's what the experts tell us.




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wes

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Re: Serious Training Thread
« Reply #1579 on: February 07, 2023, 10:55:22 AM »
Quote from: IroNat on February 07, 2023, 10:51:06 AM
Wes know.

Before training just warm up the joints.

Stretching before training makes you weaker and more prone to injury.

That's what the experts tell us.


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Krankenstein

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Re: Serious Training Thread
« Reply #1580 on: February 07, 2023, 11:28:13 AM »
Quote from: IroNat on February 07, 2023, 10:51:06 AM
Wes know.

Before training just warm up the joints.

Stretching before training makes you weaker and more prone to injury.

That's what the experts tell us.


Bingo....mobility before...stretching after.

For a squat based workout :

1 min ea:
- Banded good mornings
- PNF ankle "stretch" on a leg press machine (:10 in stretch position + :05 top position)
- Russian baby maker
- active sampson "stretch" <-- per side (:05 driving lead knee forward / :05 relaxing back)
- Arms overhead wall facing squats with band around knees (try and get feet and face as close to wall as possible)
- Banded monster walk side facing / other side / front / back (ea 1min)
- Bridge with band
- Banded single leg RDL

now just load a bar with 315 and go to town.  No need for warm up sets .  HA HA
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Soul Crusher

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Re: Serious Training Thread
« Reply #1581 on: February 08, 2023, 05:47:33 AM »
Brought the MOFO fire today at 4 am.   Jacked as F lately. 

15 min warm up 

45 min -  Shoulders  - 12 sets - Each set start w 3 plates on each side military press machine x 5 reps 

3 x lateral raises w 30's
3 x bent over laterals w 30s x 10
3 x uprights w 30's x 10
3 x shrugs w 75s

60 min - repeat - little rest as possible. 

7 x standing military press w 135lbs
30 sec Ski Mill
20x Slam med ball w 30lb ball
30 sec SkiMill
15x KB swings w 88lb KB
30 sec SkiMill
5 x Full Body DB complex w 30's 

30 min

Walk on air runner and mix in calf raises, bicep curls, abs, etc. 
 
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IroNat

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Re: Serious Training Thread
« Reply #1582 on: February 08, 2023, 05:48:28 AM »
Incredible, SC.
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Soul Crusher

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Re: Serious Training Thread
« Reply #1583 on: February 08, 2023, 06:00:03 AM »
Quote from: IroNat on February 08, 2023, 05:48:28 AM
Incredible, SC.

Firing on all cylinders.  Discipline and Dedication
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Gym Rat

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Re: Serious Training Thread
« Reply #1584 on: February 08, 2023, 06:20:44 AM »
Typical bench day.
Benched w/ a female Powerlifter from the gym.
She worked up to 155 x 7. Strong little thing.

Bench
-No Slingshot
135 x 10
225 x 7
275 x 3
- Slingshot
315 x 5
315 x 5
335 x 3
335 x 3

Shoulder healing nicely. 6 month "Pain-PR" (275) on non-Slingshot since injury. Happy w/ it.

Close grip bench - 4 sets w/ 225
JM Press - 4 sets w/ 205
Skull crushers - 4 sets w/ 135
Dumbbell skull-crushers - 4 sets
Cable Tricep Push - 4 sets
French Press - 4 sets
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IroNat

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Re: Serious Training Thread
« Reply #1585 on: February 08, 2023, 08:12:46 AM »
Quote from: Gym Rat on February 08, 2023, 06:20:44 AM
Typical bench day.
Benched w/ a female Powerlifter from the gym.
She worked up to 155 x 7. Strong little thing.



Did you flex your biceps for her like Bhanky?
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robcguns

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Re: Serious Training Thread
« Reply #1586 on: February 08, 2023, 08:24:24 AM »
Quote from: Gym Rat on February 08, 2023, 06:20:44 AM
Typical bench day.
Benched w/ a female Powerlifter from the gym.
She worked up to 155 x 7. Strong little thing.

Bench
-No Slingshot
135 x 10
225 x 7
275 x 3
- Slingshot
315 x 5
315 x 5
335 x 3
335 x 3

Shoulder healing nicely. 6 month "Pain-PR" (275) on non-Slingshot since injury. Happy w/ it.

Close grip bench - 4 sets w/ 225
JM Press - 4 sets w/ 205
Skull crushers - 4 sets w/ 135
Dumbbell skull-crushers - 4 sets
Cable Tricep Push - 4 sets
French Press - 4 sets

Great workout as usual you pressing machine. Glad to hear your shoulders feeling better GR.
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wes

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Re: Serious Training Thread
« Reply #1587 on: February 08, 2023, 08:29:22 AM »
Feb. 08, 2023

Chest + Abs:
Pre-Exhaust Super-Set:
{Low Incline DB Press - 5 sets
{Low Incline DB Flyes - 5 sets
Elevated Pushups - 2 sets

Super-Set:
{Lying Leg Raise - 3 sets
{Crunches - 3 sets
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robcguns

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Re: Serious Training Thread
« Reply #1588 on: February 08, 2023, 08:30:30 AM »
Quote from: wes on February 08, 2023, 08:29:22 AM
Feb. 08, 2023

Chest + Abs:
Pre-Exhaust Super-Set:
{Low Incline DB Press - 5 sets
{Low Incline DB Flyes - 5 sets
Elevated Pushups - 2 sets

Super-Set:
{Lying Leg Raise - 3 sets
{Crunches - 3 sets

Nice Wes, seems like your back at it quite a bit.
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wes

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Re: Serious Training Thread
« Reply #1589 on: February 08, 2023, 08:32:43 AM »
Quote from: robcguns on February 08, 2023, 08:30:30 AM
Nice Wes, seems like your back at it quite a bit.
Thanks Rob....I`m slowly and steadily adding volume,weight,and making workouts more intense.

I`m feeling good!
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IroNat

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Re: Serious Training Thread
« Reply #1590 on: February 08, 2023, 09:24:12 AM »
Quote from: wes on February 08, 2023, 08:29:22 AM
Feb. 08, 2023

Chest + Abs:
Pre-Exhaust Super-Set:
{Low Incline DB Press - 5 sets
{Low Incline DB Flyes - 5 sets
Elevated Pushups - 2 sets

Super-Set:
{Lying Leg Raise - 3 sets
{Crunches - 3 sets

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Gym Rat

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Re: Serious Training Thread
« Reply #1591 on: February 08, 2023, 09:41:55 AM »
Quote from: robcguns on February 08, 2023, 08:24:24 AM
Great workout as usual you pressing machine. Glad to hear your shoulders feeling better GR.

Thx Rob... Was starting to get a bit bummed out about taking so long... But, upward and onward I guess...
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wes

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Re: Serious Training Thread
« Reply #1592 on: February 08, 2023, 09:45:04 AM »
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Gym Rat

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Re: Serious Training Thread
« Reply #1593 on: February 08, 2023, 09:49:27 AM »
Quote from: IroNat on February 08, 2023, 08:12:46 AM
Did you flex your biceps for her like Bhanky?

Not me... She though, will flex her guns on occasion...
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Hulkotron

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Re: Serious Training Thread
« Reply #1594 on: February 08, 2023, 11:16:38 AM »
155x7 is pretty good for a broad
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Gym Rat

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Re: Serious Training Thread
« Reply #1595 on: February 08, 2023, 11:55:21 AM »
Quote from: Hulkotron on February 08, 2023, 11:16:38 AM
155x7 is pretty good for a broad

She's small... But pulls and DL's close to 400 as well...
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Titus Pullo

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Re: Serious Training Thread
« Reply #1596 on: February 08, 2023, 01:06:28 PM »
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Soul Crusher

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Re: Serious Training Thread
« Reply #1597 on: February 08, 2023, 01:33:43 PM »
Quote from: IroNat on February 08, 2023, 05:48:28 AM
Incredible, SC.


I bring Da Ruckus every am.   All the F out.  Some people complain I'm a little loud but F'Em - i'm there to press the damn accelerator to the bottom.   
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Gym Rat

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Re: Serious Training Thread
« Reply #1598 on: February 09, 2023, 05:48:45 AM »
Deads / (a little bit of) Back / Bi's

Work Sets
-315 x 8
-405 x 5
-405 x 5
-425 x 3
-435 x 3

Hammer Pulldowns - 4 sets
Seated D-Bell Curls - 4 sets
Preacher Curls - 4 sets
Preacher Hammers - 4 sets
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Soul Crusher

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Re: Serious Training Thread
« Reply #1599 on: February 09, 2023, 06:56:13 AM »
15 min warm up

45 min chest and legs supersets

30 min - circuit -

Air Bike
Heavy Sled backward walk
Heavy sled upper body push
air bike
10 step ups w 40's onto box
air bike
10 dips
10 push ups

60 min BJJ
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